3 Horizontal Presses (without a bench)
The most common horizontal pressing movement I see incorporated into lifts is the bench press - and there’s good reason for that!
But what happens if you’re lifting at a busy gym and can’t snag a free bench? Or you find yourself trying to work with a broken bench? Or maybe you just don’t have a bench to work with in the first place?
You might feel a little lost and end up leaving out 1 of the 6 big movement patterns we want to incorporate into lifts.
Of course that’s not ideal!
So here are 3 horizontal press options you can incorporate instead:
Push-up
The push-up is an ideal option if you have access to hardly any equipment.
You’re going to start in a high plank position with your wrists under your shoulders, fingers spread out, feet hip width apart and on your toes.
Slowly lower yourself down to the floor, keeping your elbows tight, under your elbows reach a 90 degree angle of your chest gently touches.
Then push yourself back up to the high plank position.
Too difficult? No problem.
Try doing knee-modified push-ups (dropping your knees to the ground instead of working from your toes) or an incline push-up (placing your hands on an elevated surface).
Db Floor Press
The dumbbell floor press can be done with any kind of free weights you have access to - kettlebells, medicine ball, etc.
You’re going to lay on your back on the ground with your knees bent and feet flat. With a dumbbell in each hand you’re going to press the weights up towards the ceiling and slowly lower them back down to your chest.
Bb Floor Press
You’re smart so you probably already see where this is headed: the barbell floor press is the same thing as the dumbbell floor press but it allows us to use heavier weights.
If you’re unsure of how to get under the bar, try to use bumper plates that will naturally lift the bar off the floor enough to get under. Or you can place a small box, step box, or similar sturdy object under each side of the bar to lift it higher off of the ground.
No matter what kind of floor press you’re doing, be mindful that your range of motion is going to be limited compared to a bench press of any kind. (Which also means this press option might be great if you’re working through some shoulder struggles, too!)
Have questions about these horizontal push movements?
Drop them in the comments!